Cable Reverse-Grip Curl Bar
A cable isolation exercise targeting the brachialis and forearm extensors to build arm thickness and grip strength; uses constant tension from the low pulley.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Biceps
9/10Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight or EZ bar to the low pulley. Stand facing the machine, hold the bar with an overhand (pronated) grip at shoulder width, and stand tall with arms extended.
- Keep your elbows pinned to your sides throughout the movement.
- Curl the bar upward by flexing your elbows until forearms are near vertical.
- Squeeze your forearms and brachialis at the top.
- Lower the bar slowly to the starting position with control.
- Keep your wrists neutral; do not let them curl or extend excessively.
Coaching Tips
Form Cues
- Knuckles up
- Elbows pinned
- Control the negative
- No swinging
Breathing
Exhale as you curl the bar up, inhale as you lower it down.
Tempo
3-0-1
Range of Motion
From full arm extension at the bottom to full elbow flexion at the top without moving the elbows forward.
Safety
Safety Notes
- Start with lighter weight to protect wrists
- Stop if you feel sharp pain in the elbows
Spotting
Not recommended; use the weight stack pin to adjust load safely.
Common Mistakes
- Flaring elbows out
- Using momentum
- Curling wrists at the top
- Lifting shoulders
When to Avoid
- Wrist strain or tendonitis
- Elbow joint issues
- Recent forearm injury
Flexibility Needed
- Adequate wrist extension and flexion
- Shoulder flexion for arm positioning
Build Up First
- Basic understanding of elbow flexion movements
- Familiarity with cable machine use
Also known as
Reverse Cable Curl, Cable Reverse Curl, Pronated Grip Cable Curl, Cable Forearm Curl, Reverse Grip Cable Bar Curl
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